A bad posture when sleeping, a sudden movement or spending hours reading or in front of the computer, with the fixed gaze and remaining static, are common causes of that annoying pain in the neck that causes real discomfort.
It is something that already happens that, in principle, should not be given too much importance, but if that pain is persistent, repeats frequently or appears just when we move, and not at rest, it could be a symptom of some pathology that would need a specific treatment. The physiotherapist in Dwarka explains that cervicalgia is one of the signs that could indicate cervical osteoarthritis.
How to ease the discomfort of poor posture
When it comes to simple pain, which is clearly the result of temporary muscle contracture or accumulated tension in the cervical area after a stressful day, the physiotherapist in Janakpuri advises a series of simple exercises that can greatly relieve the discomforts that arise when moving the neck, also managing to speed recovery so that the pain disappears as soon as possible and we recover our well-being.
When doing neck exercises, it is important to be in a comfortable position, better seated, with a straight back without straining it and maintaining, at all times, normal and fluid breathing. The experts also remember that it is normal to feel discomfort when starting the exercises, although, logically, that pain can never become unbearable and should decrease as the muscles adapt to the demand that we are demanding. If your neck hurts too much when doing the exercises, you should stop immediately.
If you’ve gotten up with torticollis, try sitting in a chair and then roll your neck to the right trying not to raise your shoulders. Hold the pose for a few seconds, and then make the turn to the opposite side. It is a simple movement, but doing it with the neck absolutely stiff is not so easy. The effectiveness lies in making the turn very slowly, to give time to both the cervical and the neck muscles, to gradually eliminate the accumulated tension and regain their normal position.
A second exercise consists of doing the same thing, but this time, slowly tilting the head forward and then repeating backward. In this case, the important thing is to avoid throwing the whole head (and half a trunk) forward. Effective movement involves getting only the first vertebrae in your spine to move.
To complete the session, act in the same way, but now, turning your head laterally, so that it is those muscles on the sides of your neck that stretch slowly and little by little, you notice relief.
Diabetes is a disease defined as a chronic disease that appears when the pancreas does not create insulin, a substance necessary for humans. Due to the increase in diabetics, it is necessary to reflect on this.
There are two types of diabetes, type 1 and type 2, while the first is characterized by the fact that the body is unable to create insulin or produces very little, so insulin must be administered and cannot be prevented. However, the second type does secrete insulin but not enough, and is related to being overweight and can be prevented with healthy habits.
How physiotherapy can help prevent diabetes
Physiotherapy can help prevent diabetes, since it is a moderate physical activity that forces the body to burn fat and toxins, that is, it is like playing sports at a low frequency. In this way, we can avoid or delay type 2 diabetes, but the physiotherapist in Dwarka must accompany the patient while doing personalized exercises.
On the other hand, people who have diabetes usually have other problems throughout their lives, as a consequence of the disease, for example, they suffer from carpal tunnel syndrome, osteoarthritis or neuropathies, they are usually pathologies palliated and treated with physiotherapeutic techniques. that greatly improve patient life.
It is important to remember that all this must be supervised by a professional, who gives us advice on healthy habits, a daily exercise chart that does not damage our joints or muscles and that we can achieve, and above all take into account the diet and eliminate bad habits like tobacco or alcohol.
How to perform a good warm-up that helps exercise?
Warm-up our muscles and joints are all those exercises or slight movements that we perform so that our body is prepared, like our mind, before large overexertion that we are going to perform. The goal of this is to prevent injuries.
This is done by all professional athletes since it is important for them to avoid problems that prevent them from practicing the sport, so even if you are a runner or volleyball player, you always have to warm up, to avoid injuries such as ligament rupture or problems such as sprains.
In a good warm-up, we must include different exercises. The first thing is joint movement, move all the joints that we are going to force while exercising and thus avoid breakage or sprains. Cardiovascular, it is necessary to activate the heart, with a career at small intensity will be more than enough, increasing our pulse is essential.
On the other hand, gentle stretching and if you can be moving, no static stretching, this way we prepare ligaments and body tissues. Relative movements especially in those parts of the body that you are going to use the most, such as shoulders or wrists, or perhaps ankle.
The objectives of warming are:
Prepare the muscles for intense sport, have active coordination, prepare the system in general and the group of muscles that we are going to use in particular, and above all it helps us to concentrate.
To do sports, to do sports well, it is necessary to concentrate. In the same way that to study we cannot start with the most complicated because we would not get to understand anything, with this the same thing happens, our body collapses, our mind becomes frustrated and in the end we abandon, so it is necessary to go slowly, increasing the intensity, for our mood and for our mental state.
To all this you have to contribute more factors, such as the age of the person, since, at older age, you will need more warming, in the same way, an overweight person will do sports at low intensity and will need help from a physiotherapist in Janakpuri to do their sports sessions and its warming, in this way it will prevent any type of injury.
For all these reasons, whether you are a professional athlete or not, I advise you to go to a professional, a physiotherapist who knows how to set the necessary warm-up guidelines to prevent injuries and that best adapt to the type of sport you do.
Physiotherapy is part of allopathic medicine, with positive and noninvasive effects on many conditions. In the case of acute, painful episodes, the role of physiotherapy in Dwarka is to decrease the pain level by specific means such as electrotherapy, manual therapy, postures or massage.
Moreover, physiotherapy is one of the best and most effective methods of prevention, but also the recovery of a wide range of diseases, being entirely a natural method that has no adverse effects, thus not being risky for patients. The only condition is that it is properly applied by the approved physiotherapist in Dwarka.
The benefits of physiotherapy
Increases joint mobility and keeps them healthy for as long as possible. Physiotherapy has real vasodilatory and trophic effects, leading to increased joint mobility.
It has an anti-inflammatory and anti-allergic effect, being a very good method of prevention, but also of treating the existing inflammations following a trauma. In addition, it alleviates or reduces existing pain.
The physiotherapy procedures can have on the body a beneficial action of relaxation, leading to the reduction of insomnia and favoring sleep. They also reduce the level of stress in the body and combat mental and physical fatigue.
Reduces distressing symptoms such as muscle pain, inflammation, contracture, stimulates blood circulation and therefore stimulates cell repair, promotes lymphatic drainage, reduces functional deficiencies, improves scars and aesthetic stretch marks, tones muscle mass and skin, helps in anti-cell treatment and is adjuvant in various diets improves peripheral circulation, accelerates the healing of degenerative diseases, increases cellular metabolism.
When physiotherapy is indicated
Musculoskeletal pain, which is based on an inflammatory cause such as lumbalgia, cervicalgia, tendonitis, bursitis, sprains, carpal tunnel syndrome.
Muscular atrophy, which occurs due to prolonged immobilization in bed: gypsum, orthosis or prolonged decubitus.
Neuralgia: sciatica, intercostal neuralgia.
Peripheral features such as facial resemblance, radial nerve resemblance.
Chronic degenerative rheumatism, spondylosis, coxarthrosis, gonarthrosis, osteoarthritis of the shoulder, peripheral osteoarthritis.
Physical inactivity at work is often cited as one of the main causes of back pain. However, the cause of our pain is not always what we believe and it may be that the sitting position is not the cause of all our worries. Dr. Gholam Sarwar, a physiotherapist in Dwarka, suggests that you find out more about the back pain encountered in the office and gives you some tips to remedy it. Ready to move?
Back pain and sitting position: cause or aggravating factor?
In light of the latest scientific studies, it would seem that working in an office, and especially in a sitting position, does not specifically increase the risk of back injuries. Indeed, we will speak more of aggravating factors than of real cause. It would, therefore, be wrong to say that an office worker is more at risk of back pain than any other category of the population.
However, in case of back pain, it is obvious that maintaining a prolonged sitting position may worsen the situation.
Therefore, even if we do not talk about a cause, maintaining the sitting position remains the main problem when dealing with back pain in the office. After one hour of sitting work, muscle fatigue can be felt in the transverse muscle and the internal oblique muscle of the abdomen, two important stabilizing muscles of the back.
The prolonged sitting position has also been shown to exert pressure on the discs, which can cause the intervertebral discs to sag.
The essentials to have a healthy back at work
When working in a company, it is not always easy to adapt to your work station and sitting is often one of the only possibilities. If you have to work while sitting, consider moving and stimulating your structures and muscles. It is strongly recommended to take a break every hour in order to get up and stretch.
Adapt your work environment
It is important to alternate and vary the positions as much as possible (sitting, standing, squatting, etc.). The goal is to allow your body to change position several times during the day so as not to always stimulate the same structures. An adjustable workstation, which allows you to work both standing and seated, is the ideal solution. Meetings and other professional activities can also be conducted differently to keep you moving.
For example, meetings or conferences can be organized in a place that favors walking or that will allow the speaker and his listeners to move.
Choose a good position
In order to promote good back health, some advice on your sitting posture can be useful:
Press your lower back to your chair (use a towel or cushion to press your back).
Bend your knees.
Put your feet on the ground.
Keep your arms close to your body and press your forearms on the armrests of the chair to reduce the pressure on your back.
Office back pain and physiotherapy
Are you worried about your back pain? Do not hesitate to consult a physiotherapy doctor in Dwarka. Following the evaluation of his patient’s condition, the physiotherapist in Janakpuri will be able to determine the various issues involved. The evaluation will make it possible to verify whether or not the patient suffers from joint restrictions, loss of mobility, muscular weakness, etc.
The physiotherapy professional can then use certain manual therapy techniques at his physiotherapy clinic in Dwarka such as mobilizations, stretching techniques, and muscle relaxation techniques in order to resolve these problems. Both in terms of prevention and treatment, the best physiotherapist in Dwarka will advise on the patient’s position and ergonomics. He may also prescribe strengthening exercises that will limit the effects of muscle fatigue.
It is important to remember that patient education and awareness plays a central role in their healing. The patient will be able to become independent and carry out the small daily gestures himself which will improve his condition.
Every day there is more physiotherapist in Dwarka specialized in treating pelvic floor conditions, perhaps as a result of increased awareness of the importance of strengthening this set of ligaments and muscles.
The main function of the pelvic floor is to keep and hold the bladder, uterus, and rectum in the proper position, against the force of gravity. Hence the essential care of this structure to prevent and improve conditions that can become conditions of the quality of life of a good number of people. Despite this, we still have a long way to go to match some of the countries that are more advanced in this area.
The weakening of the pelvic floor can have different consequences: prolapse of abdominal viscera, sexual dysfunctions or fecal and urinary incontinence, suffered in our country by 45% of women throughout their lives, but, why this weakening?
The causes are multiple and disparate. Genetic factors come into play – 2 out of 10 women have inherited dysfunction – bad habits such as holding urine regularly, obesity, age, practicing certain impact sports or pregnancy. We will focus on the latter, since it is precisely at this stage that the female structure suffers from the greater intensity, making it essential to take care and exercise in a conscious way the pelvic muscles. It is also here where the figure of the physiotherapist acquires an important role, supervising and guiding the steps of future mothers.
Benefits of Pelvic Floor Work
The benefits of pelvic floor work during maternity are many: avoid urinary incontinence typical of this stage; prevents the prolapse of the uterus, bladder or other related organs; or decreases the possibility of tears, facilitating recovery after childbirth.
What kind of exercises are recommended?
There are different options, the most famous, Kegel exercises. These exercises developed in the 40s were named after Dr. Arnold Kegel. Their discovery was a before and after for women suffering from urinary incontinence after childbirth since previously, they could only go to surgical techniques of different results. Currently, they are used to prevent and cope with any condition in both pregnancy and childbirth and postpartum.
The effectiveness of the exercises depends largely on the perseverance and discipline with which they are carried out, as well as their good practice. It is not easy to differentiate the pelvic floor muscles, hence the first step is to locate it. The results of this technique are achieved with some patience but they are positive.
Some exercises to strengthen the pelvic floor:
The slow and fast: The first is to contract the muscles, such as stopping the urine, and relax them, 5 seconds at each step. The fast, meanwhile, would be done in the same way, but more dynamically for a couple of minutes, reaching 50 repetitions. Breathing is important in both scenarios.
The elevator: Considering the vagina a tube with ring-shaped sections one above the other, consists of tensioning each of these sections independently as properly as an elevator climbs floors. It requires concentration, but it is one of the most effective.
The wave: Some muscles form rings around the urethra, vagina, and anus. The exercise consists of stressing them and relaxing them from front to back and vice versa.
Although these exercises are the best known, there are also other techniques that tone and shape the pelvic floor muscles and abdominal area. One of them is yoga or pilates.
In short, the conditions derived from the weakening of the pelvic floor pose serious social problems, sometimes with psychological consequences. In the maternity stage, the good health of the pelvic structure acquires an important nuance, since it depends on a rapid recovery or a more bearable delivery. A multidisciplinary approach is essential in this field, in which different specialists, including physiotherapist in Janakpuri, face together both the prevention and treatment of these types of conditions, every day more visible and normalized.
Fibromyalgia is a common disease that affects approximately one in thirty Indians. This disease, particularly present in women, causes dysregulation of the pain mechanisms on a daily basis, giving rise to more or less intense episodes of pain and fatigue.
Physiotherapy can play an important role in the treatment of this disease, especially in improving the living conditions of people who have it.
Fibromyalgia: causes still unknown
Although fibromyalgia is a known disease, its causes have not yet been explained. This disease causes chronic muscle pain in people who have it, but there is no visible lesion in the muscles to understand them. However, certain plausible factors are currently taken into account by researchers:
physiological abnormalities of the nervous system;
one or more periods of intense stress.
If the causes of fibromyalgia are still not understood, the symptoms of this disease are well known.
Everyday fatigue, also called chronic fatigue, rises to the top of the list of symptoms. The person may suffer from a lack of sleep or feel that their sleep is not restful (feeling of tiredness upon waking). Persistent and intense pain also has a strong impact on fatigue.
Chronic pain is also an important symptom of this disease. There are two types of pain:
irregular and diffuse muscle pain that causes tension throughout the body, which can be accompanied by stiffness upon waking and pain when touched in certain places and sometimes even on the whole body. The neck and shoulders are usually the first painful spots, followed by the back, chest, arms, and legs;
constant pain that varies depending on the physical activity and emotional state of the individual.
Other less characteristic symptoms may also be added. We then talk about headaches (migraines), anxiety, depression, difficulty concentrating, irritable bowel syndrome, irritable bladder or even increased sense of acuity.
The benefits of physiotherapy on the daily life of people with fibromyalgia
To date, there is no treatment recognized as being 100% effective. However, it has been proven that an interdisciplinary approach and a strong involvement of the patient in his treatment prove to be very effective in combating the disease.
improving endurance to daily activities (life and work);
resumption of physical activity;
the release of certain joints;
Its objective is to give back control of his life (at the physical level) to the person affected.
So, to make a difference, a collaboration between the physiotherapy professional and his patient is crucial. The physiotherapist must understand the reality of the patient and try to define daily goals that can motivate him. The physiotherapist also suggests working to set simple goals that will allow the patient to quickly see results.
In addition, according to a physiotherapy doctor in Dwarka, the RPG approach is excellent for treating fibromyalgia since it makes it possible to make small differences in the daily lives of people with Alzheimer’s. This active approach allows the patient to become aware of the situation of his body in space while helping him to identify the movements that cause or intensify his pain. It is, therefore, easier for him to modify his posture and movements to reduce his pain, regain confidence and optimize his standard of living.
Since each case is different and there is no single treatment, the physiotherapist in Janakpuri may use different methods that take into account the physical capacity and emotional state of each individual. Here are some of the methods that can be used:
stretching of the muscle chains to reduce tension;
adapted physical training;
exercises to modify the perception of the body in space;
exercises to do at home to help you resume daily tasks and physical activity.
The physiotherapistin Dwarka, recalls that “back pain affects men and women in the same way, but some female particularities may favor its onset. So women need to be aware and take extra care to avoid low back pain. ”
For example, the physiotherapist in Janakpuri explains that “when the body undergoes a sudden change – such as a pregnancy or a breast implant – the body’s balance and center of gravity change. This requires the patient to be well oriented to observe her posture to avoid pain in the cervical, thoracic and lumbar spine. ”
Some of the specific risk factors for women include:
During pregnancy, there is weight gain and increased lordosis, which causes discomfort from overload and likely low back pain. Symptoms usually regress after delivery.
Osteoporosis weakens bones, especially in women after menopause. It increases the propensity for fractures of the lumbar vertebrae, which may have low back pain as an important sequel.
3. Bulky Breasts
Women with large breasts should be aware that weight causes the spine to constantly bend forward. Appropriate bras are available today, and in cases that compromise health the most, breast reduction surgeries can be used.
High heels of more than 4 centimeters and worn daily can cause calf shortening and back pain due to poor posture. Heavy bags, when carried on a single shoulder, overload the spine, easing contractures, and may even lead to herniated discs.
Live without pain. Yes, you can.
Science has made remarkable advances in creating new treatments for low back pain patients, offering them a better quality of life. Among them, for example, are the creation of drugs that act on the nervous system in different places and the emergence of minimally invasive surgical procedures. Also new is the administration of physical therapies as a way to start treatment, with less exposure of the patient to the risk of injury: massage, acupuncture, motor control exercises, spinal manipulation, surface warming, progressive relaxation, RPG, electromyography. , among others.
If back pain is common, it does not mean that suffering from it is normal or acceptable. Living without pain – or at least reducing it as much as possible – improves the quality of life, increases productivity and allows the focus of life to be on what you want to be and have, not on the pain you want to avoid. Seek a health professional.
During pregnancy, and more specifically in the third trimester of pregnancy, back pain is very common, especially in the lower back. This pain affects almost 50% of pregnant women becoming one of the enemies of many pregnant women to appear in their day today.
This pain is due to 2 factors: joint hypermobility due to the hormone relaxin, necessary for the fetus and to facilitate childbirth, and the posture that is adopted after the growth of the uterus and the distension or separation of the muscles of the area abdominal. If we add an increase in belly weight to these two factors, it will cause, in most cases, an increase in the curvature of the lower back, as well as a weakening of the pelvic floor. Both events will cause the center of gravity to vary and will involve increasing the curvature of the lumbar.
It is very important that lumbar pains are not chronicled or lengthened after childbirth, as they increase the chances of suffering from urinary incontinence.
To prevent and relieve back pain you can perform some activities such as postural control exercises, swimming, and pilates for pregnant women, as well as go to a physiotherapist in Janakpuri specializing in urogynecological physiotherapy and obstetrics to assess each specific case and give the best diagnosis.
5 recommendations during pregnancy
Postural hygiene: do not forget to maintain a correct posture both lying, sitting or when standing, a good way is to change positions frequently, to avoid adopting bad habits.
Footwear: during this stage, you should try to avoid high heels as they increase muscle imbalances, better to wear comfortable shoes.
Physical exercise: do not stop exercising even if you are pregnant. It is important to rest when you need it but you should not forget to move as much as possible unless the gynecologist recommends absolute rest.
Relaxation: learn relaxation techniques that will help you at times when you may have discomfort, during labor with contractions and also for postpartum.
Sleep: Try to sleep on your side, with your knees slightly bent and, if possible, with a pillow between them.
A physiotherapist doctor in Dwarka specialized in urogynecology will be able to help you and personalize the treatment to follow in your day to day to get relief and, in the best case, make lumbar pain disappear during pregnancy.
Maybe you have never heard this expression. And is that this disorder is not as well known as osteoarthritis or tendinitis but it is quite frequent, especially in women. Do you feel pain and stiffness? Attentive, because maybe it’s your case.
Physiotherapist in Dwarka calculates that between 3 and 5% of the population will suffer the so-called “frozen shoulder” at some point in their life. Although initially, this percentage may seem low, it increases considerably among certain groups.
80-90% of cases occur in women between 40 and 70 years, especially after menopause (from 50). But they are not the only ones affected. We tell you what this pathology consists of, how to identify its symptoms, which people are more at risk of suffering it, and what treatments exist to overcome it.
WHAT IS THE FROZEN SHOULDER”?
The medical term is adhesive or retractable capsulitis, although the same specialists use the expression “frozen shoulder” because it is much more graphic and easy to understand.
This disorder begins causing a very intense pain in the shoulder that usually gets worse at night. This usually starts suddenly and without a cause that justifies it (bad gesture, injury, etc.).
After a while, the person who suffers begin to notice a stiffness in the joint that ends up in the difficulty or inability to move the shoulder normally. Hence, the term “frozen shoulder.”
The immobility increases progressively until the person is unable to perform such habitual gestures as raising the arm and passing the hand over the head or carrying it towards the back too, for example, fastening the bra, knotting the apron or scratching.
This disorder occurs when there is inflammation in the capsule of the joint, which hinders the mobility of the ligaments that unite the bones that make up the shoulder. However, the cause that causes this inflammation is still unknown.
WHEN THERE IS MORE RISK OF WHICH HAPPENS
Although the reason is not known either, it is demonstrated that certain people are more at risk of suffering from “frozen shoulder”. And is that this disorder is associated with the following factors or pathologies:
Hormonal changes. The majority of cases occur in women over 40 years, and especially after menopause.
Diabetes. People who suffer from this disease also have a higher risk of suffering from “frozen shoulder”.
Thyroid problems Whether you suffer from hypothyroidism or hyperthyroidism.
Heart surgery. People who have cardiovascular problems and have undergone open-heart surgery are also among the risk groups.
Shoulder injuries Having fractures, surgery on this joint and its immobilization for a while may favor adhesive capsulitis.
If you are in one of these risk groups, you should be alert to the first symptoms, since early diagnosis can help to make the recovery more favorable.
In addition, people with diabetes or with thyroid problems can reduce the risk of suffering “frozen shoulder” if they maintain good control of their disease.
Although sometimes the “frozen shoulder” heals itself after 18-24 months, without treatment and spontaneously, it is advisable to go to the best physiotherapist in Dwarka as soon as possible since the treatment can advance the process, alleviate the symptoms and prevent mobility is reduced.
Inflammatory phase. The pain is very intense, especially at night, which makes it difficult to rest. But there are still no mobility problems. At this stage, the best physiotherapy doctor in Dwarka usually prescribes analgesics and anti-inflammatories and advises avoiding those movements that may increase pain. Generally, it is advisable to combine a certain rest with gentle stretching exercises. In those acute cases in which the pain does not decrease, it may be necessary to perform some infiltration of steroids (corticosteroids) in the joint.
Freezing phase. The shoulder begins to show rigidity and mobility problems are increasing, although the pain usually decreases. At this stage, physiotherapy in Dwarka is fundamental, although perseverance is needed. The number of rehabilitation sessions per week will depend on each case, but they can be daily and for several months. Recovery exercises should always be performed by a specialist physiotherapist in Janakpuri, who will also teach the affected person how to perform the stretching exercises correctly at home.
Recovery or defrosting phase. Mobility progressively improves, although it may be necessary to continue doing exercises for a total recovery and to prevent future relapse.
Most people suffering from “frozen shoulder” respond well to this treatment, as long as they are constant both when going to physiotherapy sessions and when performing the exercises indicated at home.
However, in those cases in which a clear improvement is not achieved, it may be necessary to perform surgery. Normally the operation is performed by arthroscopy in Delhi, through small incisions, and with local anesthesia, and the objective is to “free” the ligaments to restore mobility to the shoulder joint.
DISCARD OTHER PROBLEMS
The shoulder is one of the joints with greater mobility and, therefore, one of the most prone to pain. Therefore, when it does not return in several days it is necessary to go to the orthopaedic in Delhi to make a diagnosis.
In addition to adhesive or retractable capsulitis (“frozen shoulder”), these are the most common problems that can cause pain in this part of the body:
Contractures The muscles of the shoulder or cervical muscles contract due to a bad gesture, a bad posture repeated or sustained in time or tension.
Calcifications They consist of the accumulation of calcium in the supraspinatus tendon, usually due to minor trauma, tears or inflammation. It usually affects people between 30 and 50 years old.
Arthrosis This degenerative disease, in which a loss of cartilage occurs, can also affect the shoulder, as well as other joints such as the knee. In addition to pain and limited mobility, crunches (crepitations) may be felt when moving.
Rotator cuff injuries. It is formed by muscles and tendons that provide stability to the bones of the joint and facilitate movement. The tearing or breaking of these tissues by some trauma, sudden movement or wear are some of the most common problems, as well as the inflammation of some tendon (tendonitis).
The symptom of something more serious. When the pain does not vary with the movement, it can be a symptom of some disease that has nothing to do with the shoulder, such as a heart problem (in this case, it is usually accompanied by a feeling of tightness in the chest) or a pulmonary pathology, for example of the pleura. Some types of lung cancer can cause shoulder pain, especially when the tumor is large and press on the area near the joint.